September 22, 2014
0
Main – CrossFit
“Every strike brings me closer to the next home run.” ~Babe Ruth
CF Spanish Fort Warm Up (No Measure)
Row 500m
3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees
Back Squat (3×5 @70%)
Metcon (AMRAP – Rounds and Reps)
3 Rounds (including row)
500m row
Rest the remainder of 3min
Then,
3 Min AMRAP
20 Double Unders
10 Pushups
First 3 minutes is used to complete 500m Row. Last 3 Minutes is an AMRAP. No Rest between rounds
